Accessibility View Close toolbar

3933 Perkiomen Avenue, Suite 101

Reading, PA 19606 US

610-779-4588

Open mobile navigation

5 TIPS TO AVOID SNOW SHOVELING INJURY

It’s that time of the year again! Our neighborhoods are lit with elaborate light strands, large holiday yard fixtures, and the fireplace seems to be on more than it’s off. This time of the year also means SNOW, and lots of it. While it’s a beautiful time of year, it’s also can be a dangerous one for your health. Each year we see countless cases of people straining themselves shoveling snow aside so they can walk in and out of their homes and out of the driveway.

Here are a few, simple tips to shoveling snow properly and avoiding injury:

1. STRETCH BEFOREHAND

Image result for stretching snow-shoveling

Shoveling snow is an exercise, a lift, and a movement that requires the body to utilize and activate certain muscles, so treat it that way! If you were getting ready to go on a run, or were preparing for your chest day at the gym, you would warm up and stretch those muscles properly before because that’s what you’ve been taught to do. Snow shoveling should be treated exactly the same way.

2. DRESS PROPERLY

Image result for dress properly snow

One of the most common illnesses this time of the year is colds, runny noses, sore throats, and other ailments from exposure to different temperatures. You are going from warm to cold, and vice versa, so make sure you error on the over-dressed side when preparing to snow shovel. Not only does this prevent illness, but it is also important to keep your muscles warm and loose when exercising.

3. KNOW YOUR PERSONAL LIMITS

Image result for no you're shoveling limits

Snow Shoveling is a harsh task and requires strenuous amounts of effort to complete over a long period of time. Be a personal judge of the shape your in, and take breaks accordingly. If you were going on your first run in 6 months, you wouldn’t try and race a half marathon, and shoveling should be treated the same way. Your body will thank you. (Side Tip: Stay hydrated. We know its cold, but your body still needs fluids to compensate for the sweat and muscle exhaustion.)

4. USE PROPER TECHNIQUE AND PREPARATION

Image result for snow-shoveling-injury-3

You want to make sure you are efficient when snow shoveling. Make sure your shovel is long enough for you, so you aren’t bent over too far to compensate. Bend at the hips and knees, not at the back. This will take stress off your lower back, preventing injury. If you’re going to lift the snow, grip with one hand as close to the blade as you can while remaining comfortable. This will evenly distribute the weight and lessen your effort. Additionally, try to avoid reaching, twisting, and throwing. It is much better to walk the lifted snow to the desired place than launching it like an Olympic Field Athlete. Protect your body.

5. LOOK INTO A SNOW BLOWER

Image result for snow blower

If it is possible to use a snow blower, do so. This is a very good investment for your time and your health. When you use one correctly, you can avoid stress on the lower back and also speed up the process. It is still important to remember to bend at the knees and hips with one of these machines though, and try to focus on driving with your legs rather than your upper body.

6. (BONUS TIP!) REST & SEEK THERAPY IF INJURED

Image result for snow-shoveling-injury-6

If you begin to experience back pain or any other injury while snow shoveling, remember not to ignore it. The more strain and use you place on your injury, the more damage can be done. Seek professional help to avoid further injury. People experiencing snow shoveling injuries in the Reading area can visit our office to receive proper assessment and specialized injury treatment. Chiropractic care can help you heal faster after an injury and help prevent injury for the next snowfall!

SUMMARY

Pain and injuries from shoveling snow happens every year, so it is one of our top priorities to educate and prevent such injuries. If you follow these five simple steps you can avoid injury and educate others as well!

Contact The Spine and Wellness Center at 610-779-4588 if you are experiencing any pain this Winter, and we can get you back to feeling yourself in no time.

Welcome to The Spine and Wellness Center!

No form settings found. Please configure it.

Office Hours

Our Regular Schedule

Monday:

9:00 am

8:30 pm

Tuesday:

9:00 am

7:30 pm

Wednesday:

7:00 am

7:30 pm

Thursday:

9:00 am

8:00 pm

Friday:

9:00 am

7:00 pm

Saturday:

8:00 am

2:00 pm

Sunday:

**8:30 am

4:00 pm

Location

Find us on the map

Testimonial

  • "Testimonials coming soon..."

Featured Articles

Read about interesting topics

  • Back to School and Mental Wellness

    Summer is a subjectively fleeting season and school days are upon us once again. For children, this bittersweet time marks the completion of a period of relative freedom and the beginning of a new set of responsibilities. For adults, the onset of late summer and early fall signals yet another turn of ...

    Read More
  • Repetitive Motion Injuries

    A repetitive motion injury (or overuse injury) involves doing an action over and over again, as with a baseball pitcher throwing a baseball, a tennis player hitting a tennis ball, typing at a computer keyboard, and most notoriously, typing with your thumbs on the tiny keypad of your phone. It may be ...

    Read More
  • Left-Handers Day

    Left-Handers Day Left-Handers Day, celebrated on August 15th, was launched in 1992 by the Left-Handers Club, an organization based in the United Kingdom. Since then, Left-Handers Day has become a worldwide event and social media phenomenon. Around the world, approximately one in ten persons is left-handed. ...

    Read More
  • Peak Experiences

    Peak Experiences The American philosopher and naturalist Henry David Thoreau roamed far and wide over the hills and mountains of his native Massachusetts and neighboring New Hampshire. In his masterwork, "Walden," Thoreau famously stated that we must "reawaken and keep ourselves awake, not by mechanical ...

    Read More
  • Dynamic Warm-ups

    In a common occurrence, you bend over to pick up the pencil you inadvertently dropped on the floor. Or you bend over to pick up the soap bar that has slipped through your fingers in the shower. Or you bend over to lift a bag of groceries out of your automobile trunk. These are all daily events. But on ...

    Read More
  • Summer Sports

    Summer Sports In the summertime, everyone's thoughts turn to the outdoors. We want to get out in the sun and have some fun. Some people do exercise outdoors, such as running, walking, and biking, all year long regardless of the weather.1 For others, summer's warmer temperatures make activity outside ...

    Read More
  • Wellness Gardens

    Wellness Gardens When time is spent in an office or indoors day in and day out, some can lose that connection to the outside world. And that loss of connection can lead to higher stress levels and more health ailments without even realizing it. But when that the gap between office life and outdoor life ...

    Read More
  • Smart Shoulders

    Our shoulder joints have the greatest range of motion of any of the musculoskeletal joints in our bodies. The shoulder joint is really two joints, the glenohumeral joint between the arm bone (humerus) and the shoulder blade (scapula) and the acromioclavicular joint between the acromion (a bony projection off the scapula) and the collarbone (clavicle). The glenohumeral joint is a ball-and-socket joint and the acromioclavicular joint is a gliding joint. ...

    Read More
  • A Book and Its Cover

    A book cover may not necessarily tell the whole story and may not accurately portray the nature of the contents within. Publishing companies pay high salaries to their marketing staff to create cover copy that will entice prospective buyers to make a purchase. But many times the book itself does not ...

    Read More
  • When Your Spine Is In Line

    Good spinal alignment means good biomechanical health. Essentially, your spine is the biomechanical center of your body. Your legs are connected to your spine via two large and strong pelvic bones. Your arms are connected to your spine via your shoulder blades, ribs, and numerous strong muscles and ligaments. ...

    Read More

NEWSLETTER SIGNUP

Sign up for more articles